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Spinach and Arugula Hummus Recipe

Marcelle enjoys preparing delicious meals for family and friends. She especially loves creating original, plant-based, vegan recipes.

healthy-hummus-recipes-spicy-black-bean-traditional-chickpea

Whether you are dipping or spreading, hummus is a healthy choice. It is also one of the easiest dip recipes to make, taking just minutes to prepare. Try this healthy veggie recipe that pairs peppery arugula with the more mild and slightly bitter spinach. Dill weed balances the bitterness, while the chickpeas (also known as garbanzo beans), tahini, and other traditional hummus ingredients combine to make this green-hued dip a winner!

Ingredients

  • 1 garlic clove
  • 1 15-ounce can no-salt-added garbanzo beans (chickpeas), reserving liquid
  • 1 cup fresh spinach leaves
  • 1/2 cup fresh arugula leaves
  • 1/4 cup fresh cilantro
  • 2 tablespoons tahini, sodium free
  • 2 tablespoons lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon dried dill weed
  • freshly ground black pepper, to taste

Instructions

  1. Chop garlic cloves in food processor, about 30 seconds.
  2. Add remaining ingredients and process until smooth. Add reserved chickpea liquid if desired for a thinner consistency, adding just one teaspoon at a time.
  3. Serve or cover and refrigerate for several days. Use colorful veggies and/or whole wheat pita bread for dipping or as a spread.

Power Greens

Healthy greens provide the vibrant color for this hummus but they also provide a wealth of nutrients. Here are three featured in this recipe.

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  • Spinach: This power green has more than a dozen different flavonoid compounds that function as anti-inflammatory and anti-cancer agents. Spinach is an impressive source of vitamins C, A, E and manganese. This green plays a role in bone health too. Vitamin K, which is plentiful in spinach, prevents excessive osteoclasts activation, the cells that break bone down in the body. Spinach also provides a nice dose of calcium and magnesium, all important for bone health.
  • Arugula: Arugula with its sharp, peppery flavor is in the cruciferous vegetable family along with broccoli, cauliflower, kale, and Brussels sprouts. A diet rich in cruciferous vegetables has long been associated with a lower risk of cancer. Like spinach, arugula contributes to bone health with a healthy dose of vitamin K and calcium.
  • Cilantro: Recent studies have shown that this tasty herb has blood sugar lowering properties and can reduce LDL cholesterol levels. Cilantro also acts as a natural preservative by slowing down the oxidation process in foods. Once again, you will find bone benefits with cilantro as it is an excellent source of vitamin K.

4 Good Reasons to Make Your Own Hummus

Commercial hummus products win out nutritionally over other commercial dips in pretty much every nutrition category. Hummus typically has more fiber, and healthy fats, compared to its dip competitors, but consumers might be surprised to learn about some of the not-so-desirable ingredients in processed hummus products, as well as nearly all commercial dips. The next time you are at your local grocer, turn over that carton of hummus, dip, or spread and look for some of these ingredients below. These ingredients were found on the labels of popular hummus brands, including Sabra, Tribe, Athenos, Cedar's, and even Trader Joe's.

  • Sodium Benzoate: Classified as a safe food preservative by the U.S. Food and Drug Administration, some studies have shown a correlation between consumption of this ingredient and hyperactivity in some children. Interestingly, sodium benzoate is commonly used as a prescription drug to treat hyperammonemia, a condition caused by too much ammonia in the blood.
  • Potassium Sorbate: The good news is that this chemical inhibits the growth of mold in food products and is considered safe to use in foods by the FDA. It might, however trigger migraines, in some individuals who are sensitive to this food preservative. Wouldn't cilantro, as highlighted above, serve as a safer preservative?
  • Cheap Oils: Most commercial branded hummus products use cheaper oils, such as soybean, canola, and safflower. These oils provide omega-6 fatty acids, as do many processed foods with vegetable oils. Excessive amounts of this type of fatty acid and a very high omega-6 to omega-3 ratio, as is common in Western diets, promotes disease, including cardiovascular disease, cancer, and autoimmune diseases. Increased levels of omega-3 and more even ratios between these fatty acids reduces the risk of disease. The typical Western diet puts the omega-6 to omega-3 ratio at 15/1 to 16.7/1.
  • Salt: A high-sodium diet is unhealthy and unfortunately, most processed and restaurant foods are very high in sodium. At home, you can control salt that is added to your food at the table and in recipes. In most cases, salt is not needed if you stick to fresh ingredients, herbs and spices. Processed foods are notorious for adding extra salt as a cheap flavoring. The table below compares the sodium content of a couple of popular hummus brands with the sodium content in this recipe.
HummusSodium Content per Serving

Spinach & Arugula Hummus

42 mg

Sabra Classic Hummus

130mg

Athenos Original Hummus

170mg

Tribe Classic Hummus

135mg

Trader Joe's Mediterranean Hummus

80mg

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A good food processor is the secret to making quick, delicious, and smooth hummus. After your processor chops the garlic cloves, you can simply pile up the remaining ingredients and process quickly until smooth. Remember to reserve some of the liquid from the can of chickpeas (garbanzo beans). You can use small amounts of this liquid to smooth out your hummus as needed.

Note: If you are not a cilantro fan, you can easily substitute fresh parsley.

Cook Time

Prep timeReady inYields

10 min

10 min

12 servings

Dipping Suggestions

Vegetables for a "Green" Theme

  • Broccoli
  • Green bell pepper
  • Celery

Everything Else
All of the above plus . .

  • Carrots
  • Cauliflower
  • Colored bell peppers
  • Cherry tomatoes
  • Whole wheat pita slices
  • Whole wheat crackers
Assemble the ingredients for this easy recipe.

Assemble the ingredients for this easy recipe.

Finely chop garlic cloves in food processor.

Finely chop garlic cloves in food processor.

Add remaining ingredients to food processor.

Add remaining ingredients to food processor.

Process ingredients until smooth, adding liquid from garbanzo bean can a little at a time as needed until the hummus is at a desired consistency.

Process ingredients until smooth, adding liquid from garbanzo bean can a little at a time as needed until the hummus is at a desired consistency.